The workplace is the leading source of stress and anxiety for American adults, according to numerous studies, and the impact has steadily increased over the past few decades. Although stress is a normal part of life, when it becomes extreme and/or long term, it can interfere with job performance, personal life physical and emotional health. While job and family pressures that cause stress or anxiety are unlikely to go away, it is possible to manage stress to not only minimize the physical and emotional repercussions but to actually improve your health. Many experts agree that regular physical exercise is one of the best mechanisms to manage stress and avoid its negative health repercussions.

The Problem:

The workplace is full of potential stress and anxiety triggers: heavy workloads, deadlines, long hours, insecurity about job retention or advancement, difficult bosses or colleagues, unclear or perceived unachievable performance expectations, among others.

According to the American Workplace Survey VII as reported by The American Institute of Stress, 80% of workers feel stress on the job and 50% of those indicate a need to learn how to manage stress.

In a similar study by NIOSH 40% of workers reported their job was very or extremely stressful and their job stress was more strongly associated with health complaints than financial or emotional problems.

When anxious or stressed, the body launches into “fight or flight” mode which releases hormones associated with increased heart rate, difficulty breathing, sweating, and muscle tension. Constant or repetitive bouts of stress puts a lot of “stress” on the body and its systems.

In one study 62% of workers reported having neck pain at the end of the workday and 34% reported difficulty sleeping because they were stressed out about work. Overtime muscle tension and lack of sleep take a toll on the body, compromise the immune system and can contribute to more serious health problems.

It is not always possible to control or avoid stress in the workplace or elsewhere, but it is possible to manage it. WebMD’s Stress management Health Center offers several tips for managing stress including time management, healthy eating, quiet time or meditation and exercise among them. All of these are common coping mechanisms, however the stress management technique most recommended by health care professionals is exercise.

According to the Anxiety and Depression Association of America (ADAA), exercise is vital for maintaining mental fitness and reducing stress. Being fit makes the body better able to fight stress while also improving alertness and concentration.

Scientific studies have shown that aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, can reduce blood pressure, and improve sleep and self-esteem. As the Mayo Clinic reports, even just five minutes of moderate aerobic exercise can generate anti-anxiety effects.

Exercise can address both the physiologic and emotional repercussions of stress. Movement relieves tension in the muscles, increases breathing and oxygenation of the muscles and brain which increases energy and focus. Aerobic exercise releases mood enhancing chemicals, endorphins which can help alleviate the feelings of depression and anxiety associated with stress. Completing a workout, even a brief one often yields feelings of success which can translate to greater self-confidence and self-worth and serves as a distraction from your daily worries...

The Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (walking, swimming, gardening, etc.) or 75 minutes per week of vigorous activity (running, interval training). However, it’s important to build up fitness gradually and consult your physician if you are new to exercise. Brief bouts of activity offer physical and emotional benefits so you don’t have to commit to long 30-60 minute or more workouts. Doing 2 to 3 shorter 10 minute bouts of activity per day will still reap benefits.

For both fitness enthusiasts and non-exercisers, small bouts of movement at the time you are feeling stressed can have a big impact. Taking a brief walk, doing a few stretches or in-office exercises can reset the body and mind. Setting “activity” reminders on your daily calendar every hour or two or utilizing in office fitness mobile apps is a great way to infuse stress reducing movement into the workday.

Stress is inevitable. Having your health suffer due to stress is not. Exercise in any form and any duration is a great stress reliever. Being active can make both your body and mind healthier.

For mental health awareness week I thought I'd share some great information from the Mayo Clinic on how exercise can mitigate the symptoms of depression and anxiety. In addition to the obvious physical health benefits of exercise, research on anxiety and depression indicates that exercise provides both psychological and physical benefits that can reduce feelings of anxiety and improve mood.

Exercise releases "feel good" brain chemicals like endorphins and reduces certain immune related chemicals that can increase depression symptoms such that it can alleviate depression or anxiety episodes. Likewise, regular physical activity can help keep depression and anxiety at bay.

Additionally, exercise can instill confidence, self-esteem and feelings of success which counter the negative mindsets of anxiety and depression.

It doesn't require long intense bouts of physical activity to have an impact. Even short bouts of exercise, 5 minutes here and 10 minutes there, throughout the day can make you feel better.

So much has been written about the negative health effects of prolonged sitting. The wellness industry is in agreement that sitting is a big concern, but I wondered how far the corporate world has really come in addressing the issue. So, I reached out to a few experts from Virgin Pulse/ShapeUp and Active Working/ Get America Standing.

Spring is in the air! Our 5th season of outdoor Pilates classes in Central Park kicks off on Tuesday May 17, 2016. Classes will be held on Tuesdays and Thursdays throughout the summer at 9:00 AM and 5:30 PM (check the Calendar for changes and cancellations). I'm looking forward to teaching again in the most beautiful "studio" in NYC! Happy to report Pilates In The Park has joined forces with Class Pass, so all you Class Passers come join me for a unique workout experience in the park this summer!

February is not only the month of Valentine's and all things heart shaped, it's also American Heart Month , so I wanted to give you some info on keeping a happy and healthy heart through strength training.

Most medical and fitness experts would agree that aerobic exercise such as running, walking, cycling and swimming is the most important for building and maintaining healthy heart and lungs, however, recent research including studies published by the CDC and the Journal of The American Heart Association indicate that strength training not only enhances the effects of aerobic exercise but also has its own unique heart health benefits.

Strength training improves overall health of the heart and lungs for all age groups, while also increasing functional capacity for everything from tasks of daily living (dressing, walking, carrying groceries, etc.) to sports performance. So get pumped to keep that heart pumping! Read more →

Winter is settling in, and here in the northeast we're about to get slammed by the first big winter storm. Many of us will be holed up in our homes due to closed or dangerous roads or just not wanting to step out in the frigid conditions to brave a trip to the gym. With short days, dark nights, snow, ice, and bone chilling temperatures it can be a major challenge to maintain a workout routine. But instead of getting cabin fever and just packing in the comfort food calories, its a great time to conquer the cold and stay fit by trying a stay at home body weight workout.

You can get a great cardio, muscle toning or total body workout with no equipment in the comfort of your own home. Whether accessing online workout videos, a DVD or making up your own workout , body weight workouts can be as, if not more, effective than traditional gym equipment workouts. In addition, body weight workouts tend to have other fitness benefits including balance and functional movement enhancement.

There are lots of choices:

Pilates Mat exercises are awesome for strengthening and toning your core (abs. back and hips) as well as improving functional mobility and flexibility. Pilates is easy to follow and appropriate for all fitness levels.

Or to burn fat and improve aerobic conditioning, try a boot camp calisthenic based workout. Exercises such as jumping jacks, squats, high knees and burpees will not only get your heart pumping but will improve functional mobility by mimicking both everyday and common sports related movements.

If you need a little guidance or an instructor's extra push for motivation, sign up for an on-line fitness membership.

CoreFitnessByJana offers numerous on-line body weight workouts with unlimited monthly membership, including Pilates, Body Sculpting, Cardio Boot Camps and Sport Conditioning. Join now , the 1st month is Free and you can cancel at any time and never be billed. Or log in to access our free How To videos to learn some of these great body weight exercises in order to design your own workouts.

Avoid the winter chill and the risk of falling off your workout wagon with a great stay at home body weight workout!

Its that time again, the end of one year and the start of a new. New Year's is a natural milestone that prompts us to reflect, to plan and to aspire. If you're like the majority of lifestyle resolution makers, you started last year with the best of intentions to "lose weight" , "eat healthier" or "exercise more" but now find the results fall short of your aspirations. Surveys have indicated that over 50% of us make resolutions but only 10% keep them in part because the resolutions themselves weren't well thought out.

The first step to keeping your New Year's resolution is to set SMART goals.

While its important to be wary of nostalgic over indulgence in the coming weeks, there's some good health benefits associated with classic holiday dishes. Many of the herbs and spices commonly used in Thanksgiving and Christmas delicacies are strong anti-oxidants, anti-inflammatories and immune system boosters. Anti-oxidants, led by vitamins C & E, help in muscle recovery post exercise. Vitamin C helps ward off colds and is helpful in maintaining joint health. Vitamin E boosts the immune system, reduces inflammation and protects cells against free radical damage. So go long with the herbs and spices for healthier holiday feasts!

Let's start with the turkey & stuffing:

Rosemary is a top anti-inflammatory, Sage an antioxidant while both enhance memory and concentration. Slide a few sprigs under the turkey skin before you roast & add chopped herbs to your stuffing for an aromatic savory meal.

Onion, garlic and black pepper are anti-inflammatories and add pop to many favorite side dishes.

Even the pies get in on the health action:

Cinnamon is an anti-oxidant that also suppresses hunger so don't hold back in adding it to those apple pies. Ginger is an anti-inflammatory and can help settle a roiling stomach. Clove is both an anti-oxidant and anti-inflammatory not to mention its role in the perfect pumpkin pie!

So aside from making food smell and taste yummy, herbs and spices can boost our health!

Here's wishing you a spicy holiday season!

To help burn a few of those extra calories off, make CoreFitnessByJana online workouts part of your holiday tradition!

At work, home or play, take a minute to pamper your spine. Whether standing or sitting, the spine gets compressed during the day and the space between vertebrae shrinks. Taking a minute every few hours to stand up, stretch, strengthen and mobilize your spine can not only improve posture, but also increase blood flow, reduce back pain, tension and stress.

Stand up, feet hip or shoulder width, abs pulled in, shoulders relaxed, slowly tuck your chin to your chest and roll down through your spine bending above the waist, take a deep inhale while bent over, then exhale, tightening the abs and slowly rolling back up to standing, one vertebra at a time. This helps lengthen he spine and expand the space between he vertebrae which have been compressed by gravity.

Back Extension:

Then, while standing tall take a deep inhale through the nose, then exhale through the mouth as you reach your arms back behind you. lift the chest and arch the upper spine (what we call a back extension in Pilates). Back extensions improve posture by reversing the curve of the thoracic spine, which is often rounded over our desk and computer , while also stretching and opening the chest and rib cage.

While some may be inclined to avoid them due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, vitamin E, an essential anti-oxidant, as well as protein and fiber.Consumed in small servings, nuts and seeds are a terrific addition to your diet.

Nutrient

Content per ounce`

Benefits

Protein

6 g on average

Building block for bones, muscle cartilage

Sates hunger longer than carbs & fats

Mono & Poly Unsaturated Fats

(Omega-3 fatty Acids)

Walnuts in particular have
high levels of Omega 3

Heart Healthy

Lower Cholesterol

Lower triglycerides

Decrease Inflammation (joint health)

Fiber

3 g+/-

Slows digestion so feel fuller longer

Reduces Cholesterol

Decreases Fat Absorption

Vitamin E

8 mg (Almonds in particular)

Anti-oxidant

Boosts Immune System

Minerals

Sunflower Seeds:
100 mg magnesium

Almonds:75 mg calcium

Zinc, calcium, phosphorus support bone development, immunity and energy production

Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that nuts (in small doses) can actually prevent weight gain.

Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and keep your taste buds happy.For portion control, pour a serving into a small dish vs taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day, pre or post workout snack.For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt.And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet.

Study by British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease

A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day.The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.

A study published in American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.

ACL tears have become one of the most common injuries for athletes and weekend warriors alike. According to renown orthopedic surgeon and sports medicine specialist Dr. Nick (Nicholas DiNubile) although some ACL tears are the result of an acute traumatic event, more and more ACL tears are the result of repetitive stresses and "weak links" in our body from muscle weakness or imbalances, poor biomechanics, compromised proprioception (the bodies internal balance and coordination mechanisms), and even gender (female athletes are 4-5 times more likely to tear ACLs than males) and genetics. Surgical procedures followed by months of physical therapy allow most people to resume normal activities (including sports) but it can be a long an arduous process. I know all too well as I tore my left in the Summer of 2009 and then the right almost a year to the day later. If I knew then, after the first ACL tear, what I know now, I would have had a good chance of avoiding the tear in the 2nd knee.

Preventing and recovering from ACL injuries requires strengthening of the muscles surrounding the joint: quadriceps, calves and especially the hamstrings. But as important, yet often overlooked during PT and after, is restoring your balance and coordination skills or proprioception. Proprioception helps you avoid falls, adjust for balance and safely land when jumping. When you are injured or stop playing a sport you can quickly lose your subtle coordination skills that most of us take for granted. Not only do you need to retrain these skills post injury, but you need to do more to maintain them while healthy to avoid injury.

The following simple exercises will help strengthen the muscles that operate and support the knees, improve your balance, stability and agility and thus your sports performance. If you think you may have an injury or are recovering from an injury, clear it with your physician and/or physical therapist before incorporating these exercises into your routine.

Stork Standse balance exercises into your routines.

The Stork:

Stand up straight with arms out

Raise one foot up and bend knee to rest sole of foot on inside of opposite knee.

Hold for 10-20 seconds on each side, do 1-3 sets.

Try closing your eyes for added challenge

Bosu or Disk Balance:

Bosu Single Leg Balance

Using a Bosu Balance ball with either flat side up or rounded soft side up or a wobble cushion disk, stand on one leg trying to keep your body as steady and still as possible . Hold for 15-30 seconds on each leg. Do 1-3 sets

Single Leg Hops:

Standing tall with abs engaged, hop up and down on 1 foot 15-20 times. Switch feet and repeat

It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don't need any equipment or fitness expertise. Just stand up in front of your chair and get started.

Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core, while also improving balance and stability and increasing circulation.

When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.

Just one minute of exercise can make a big difference and increase your energy and concentration.

Wear your Halloween orange on the inside and it will shine through on the outside. Orange fruits and vegetables such as carrots, mangoes, cantaloupe, winter squashes, sweet potatoes (my favorite) and, yes, pumpkin are chock full of antioxidants including: beta-carotene, vitamin A and vitamin C. These vital nutrients support eye health, night vision, protect skin against sun damage (free radicals) and promote DNA repair among other benefits. Specifically:

Beta-Carotene:

Promotes eye health

Protects skin against sun damage

Delays cognitive aging (healthy body and healthy mind!)

Vitamin A (retinol)

Supports healthy immune system

Aids night vision

Protects the body against free radical damage

Vitamin C:

Protects against cardiovascular disease

Boosts the immune system

Builds collagen in the skin (go away wrinkles!)

Better yet these foods are so delicious and versatile: eat as is, incorporate into smoothies, soups and stews.

They compliment most foods and add color for a beautiful plate. I love making a mango salsa for fish, chicken or pork. Toss a sweet potato in the oven at 400 deg. for 30-40 mins and you have the perfect super food side dish.

Tis the season of squash and root vegetables, so add a little orange into your day and you'll be smiling inside and out!

Did you know that most of the adult skeleton is completely replaced about every 10 years? We tend to think of our bones as constants, like a steel framework for a building. In actuality, throughout life the human skeleton is being continuously broken down and restored. This process of continual reshaping and rebuilding is called remodeling. This is an apt term. Just like a dilapidated old house or an outdated room, we can actually redesign, restore and renew our skeleton to a level equal or greater than before.

Why do we care?

Bone strength (measured as bone mineral density) is directly tied to issues such as osteoporosis, increased fractures (particularly of the hips), and postural problems such as a hunched back. As people age and/or become more sedentary, the risks of reduced bone density and brittle bones increases.

Remodeling is vital for bone health for several reasons (ACE Essentials of Exercise Science):

repairs damage to skeleton that can result from repeated or traumatic stresses

prevents accumulation of "old bone" which may have lost its resilience and become brittle

plays a role in releasing key nutrients, calcium and phosphorus, from the bones into the blood stream when these minerals are deficient in the diet (or in higher demand due to pregnancy or nursing)

> 50% of women and >20% of men over 50 will suffer an osteoporotic fracture at some time in their lives(US Department of Health & Human Services)

What's the secret to remodeling our skeleton?

While nutrition plays a vital role in bone health, the primary mechanism to maintain or improve bone density is applying repeated "stresses" through exercise. According to Wolff's law, when bone is subject to stressful forces such as those of weight bearing exercise, it stimulates the effected bones to lay down more bone tissue, thereby increasing density. Conversely, prolonged bed rest or sedentary lifestyle yields reductions in density or bone weakening.

The key is to do exercise that is weight bearing with repeated application of forces. Our own body weight and gravity are the perfect "equipment".

Running, walking and standing can all impact bone density, with running being the most effective. As noted in a recent NY Times Personal Health article by Jane E. Brody, swimming and cycling are not very effective at building bone because they are not weight bearing. Very little compressive force is applied to the skeleton in swimming or cycling. For those with joint issues such that running isn't feasible, try walking hills, steps, or jumping jacks

While most of us are aware that when we think we look good we also feel good, more empowered. That's why we pick our favorite suit, tie or dress for big meetings, presentations and special occasions. Likewise, when we feel good physically and mentally we're also more productive. So it should be no surprise that workplace wellness programs not only improve employee health and reduce healthcare costs, they also increase productivity.

Wellness programs that address fitness and nutrition can reduce absenteeism, improve energy levels and reduce stress, which all facilitate greater focus, concentration and contentment at work.

This insightful infographic from Medifit really sums up today's employee health risks and the need for and value of workplace wellness programs .

In addition to low back pain and postural issues numerous research studies have linked sitting for long periods to increased risk of several significant health conditions including: diabetes, cardiovascular disease, obesity, metabolic syndrome and even cancer.

Fortunately, the solution is quite simple as reported by James Levine, MD, PhD. of the Mayo Clinic:move more and sit less.I’m not suggesting to re-engineer your office or home. Just getting up and moving every 60-90 minutes for as little as 1-3 minutes can counterbalance the negative effects of prolonged sitting.Walking, stretching, body weight exercises, any simple leisurely movement has a profound impact including reduced health risks, burning calories and increased energy.

As reported in TIME Health and Family online, the adverse effects of prolonged sitting are caused primarily by disrupted metabolic functions that relate to vascular health. Dr. Hidde van der Ploeg, of the University of Sydney School of Public Health cites increased plasma triglyceride levels, decreased HDL (good cholesterol) and decreased insulin sensitivity as repercussions of prolonged sitting.

As an example, WebMD’s Louise Chang, MD reported study results indicating a woman’s risk of metabolic syndrome, a precursor to diabetes and heart disease, jumps 26% with every extra hour of sitting.

The negative effects of sitting apply even for people who otherwise exercise.Even us gym rats and activity enthusiasts still need to be concerned about sitting and get off our keisters and move throughout the day!

In the converse, the muscle activity needed for standing and other simple movement triggers important processes related to the breakdown of fats and sugars.When you sit these processes slow down and when you’re actively moving you kick the processes back into action. Additionally, sitting can restrict blood flow to your legs. Movement = circulation + fat burning +muscle toning+ energy!

Enough about the problem, lets talk solutions:

"Got A Minute For Your Health" 1 Minute Workout VIdeos

Whether in the office, car, plane or flipping tv channels stand up and move around periodically for a healthier & fitter you.While some are touting standing or treadmill desks, these are not space, economically or physically feasible for most of us. Try taking a simpler path to integrating movement into your day:

·Set a calendar or phone alarm to remind you to get up & move

·Takethe stairs vs elevator

·Do some stretches, push-ups or squats by your desk

·Meet with a colleague over a walk vs conference room

·Walk around your office during that conference call

·Stand vs sit on the bus or subway

·Eat your lunch while walking

·Stand up during long meetings (it will help your attention span too)

·Walk down the aisle of the plane

·Pull the car over for a minute and get out, stretch & take some deep breaths

Whether traveling for business or pleasure, trying to maintain a fitness routine can be a challenge. It throws you off your routine, your schedule is often extra hectic, and you may not have access to the same equipment or classes you're used to.

Instead of getting frustrated or foregoing exercise, take this as an opportunity to mix it up and infuse different types of exercise. Our bodies hit plateaus where we experience diminishing returns from our fitness routines. We get to a level or stasis, or maintenance. Adding variety to the types of motion and intensity levels of exercise that you do spices things up for your muscles, so to speak, and can amp up your results. Change also helps combat workout burnout & boredom. In exercise as in life, change is good!

Try a body weight workout of classic boot camp cardio and body toning exercises right in your room. In 20 minutes you can get a heart thumping, muscle burning workout with no equipment. Some hotels offer workout clothing, like the Westin gear lending program, portable resistance props such as resistance tubing and even in room workout videos through their TV and online media channels. Likewise, in room stretching, body sculpting, Pilates or yoga classes are a great way to fit exercise around your travel schedule when its convenient for you.

Make exercise part of your travel. Explore the area on foot, bike or kayak. A great way to do some sightseeing and incorporate exercise is to ride a bike. You get a more intimate view of the region, can stop and explore sights all while getting some good cardio.

Many cities around the world have bike share programs where you can pick up and drop off bikes at key locations around the city. I've used these in Washington DC, Boston and Paris and now my hometown, New York City, has implemented CitiBikes with convenient sites at attractions all over the city.

If you're near water, try renting a canoe or kayak. Its a great upper body workout as well as a fun way to explore urban and rural waterways.

And remember, it doesn't require a mountain to have a great hike. Urban hikes can be as engaging, vigorous and fun as climbing a mountain, its just different scenery.

Short is in! Short workouts that is. Ten minutes, even as few as 1-2 minutes of physical activity yields significant health benefits! Experts generally recommend that adults get at least 75-150 minutes per week of moderate to vigorous physical activity. However, studies show that doing so in short intervals of 10 minutes or so can be equally as effective as fewer long workouts.

In fact, some research shows that doing shorter but more consistent workouts can yield dramatic results. Given that the number one road block to getting exercise is TIME, this is awesome news.

Long workouts, like long business meetings, can be boring, intimidating and lead us to distraction such that we’re not giving our best to the task. So, again like with business meetings, short and focused bouts of exercise can be a more effective approach! It may be challenging to find the time and motivation for a 30-60 minute cardio workout, but doing 2-3 activities for 10-15 minutes each throughout the day is far more convenient, can have equal or greater effect and is less mentally intimidating!

“Ten minutes of physical activity here and 10 minutes here really does add up. Seeking out those opportunities to be active truly makes a difference in your health” says Brad Cardinal, co director of the sport and exercise physiology program at Oregon State and co-author of a study comparing the effects of short vs long duration exercise. The bottom line is that whether you exercise for 1 minute, 10 minutes or an hour, getting some exercise is better than none, and the effects of short duration bouts of exercise are additive. Woo Hoo!

"Got A Minute For Your Health" 1 Minute Workout VIdeos

And even shorter exercise bouts are effective too. You may be amazed at what a great workout you can get over the course of a day by doing periodic 1-2 minute exercises right at your desk at work. A few desk push-ups in the AM, 15 chair squats before lunch and some calf raises in the afternoon can strengthen and tone your muscles with virtually no interruption in your day. Prolonged sitting is bad for your back, hip flexors and blood flow. Its important to get up and move around for a minute or 2 every 1-2 hours during the work day.

10 Minute Cardio Boot Camp Workout

For a more thorough workout, try 10-15 minute high intensity (or moderate depending on your physical condition) exercise routines like cardio boot campsthat use fast paced body weight exercises. I did some burpees and squat jumping jacks in Central Park today and my heart was pumping! These short bursts of exercise get your heart rate going, burn fat and tone your muscles, and it may be intense but its over quick!

Summary of Benefits of Short Duration Exercise:

Tone & Strengthen Muscles

Stretch & Alleviate Tight Muscles

Increase Blood Flow

Reduce Stress

Increase Energy and Focus

Burn Fat

Time Management

Adherence (less skipped workouts)

And don’t forget activities like a brisk walk of the dog, yard work, walking or cycling to work all count towards getting that 30 minutes of cardio work per day!

Your TO DO list will never be empty. Your email box is overflowing and the phone calls and texts are relentless.

Your low back hurts, your legs are stiff and you feel 2 inches shorter from constant hunching over your laptop.

And when was the last time you just talked to your friends and family without checking your phone for work stuff?

Its time to turn off the Blackberry, leave the I-Phone on the counter and give yourself some real down time.

Technology is wonderful but its contributing to increased levels of workplace stress and burnout. We need more movement and exercise during the day, real breaks for lunch and allow ourselves time to turn work off and focus on ourselves, family, friends and fun.

Research indicates that to help maintain our health, energy and motivation we should get up and move for at least 60-90 seconds each hour during the waking hours. Not only can a little exercise during the workday help alleviate stress but it can combat the effects of prolonged sitting and contribute to toning your muscles.

Whether your new to exercise or a fitness devotee, as little as 1 minute of movement can make a difference in how you feel.

Most of us spend a good part of the day sitting at a desk. Prolonged sitting however can compromise circulation, cause postural problems and result in low back and other pain.

Getting up and moving throughout the day is a great way to combat the effects of prolonged sitting, energize your body and mind and tone your muscles. CoreFitnessByJana's new Got A Minute For Your Health 1-2 minute in office video series makes it easy to get up and move!

You've planned the perfect ski trip: assembled all your gear, scoped out the best runs, checked the snow conditions, found the hottest apres ski bars and are now anxious to hit the slopes. But have you neglected the most important pre- ski trip preparation? Getting ski fit.

Whether its having to call a premature end to a perfect powder day because you're legs are burning and you're out of breath, or waking up the next day to legs that don't want to get out of bed, lack of conditioning resulting in fatigue, muscle soreness or even injury can put a damper on your ski vacation.

Undertaking a ski specific workout regimen a few weeks or so prior to your trip can help minimize these slope time setbacks and reduce your chance of injury, which translates to more fun on the mountain!

A well balanced ski conditioning workout should address: cardio endurance and recovery using intervals, lower body strength, core strength (abs, back and hips) as well as lateral movement and agility.

For cardio: running, elliptical, stair climbing or boot camp cardio exercises are preferred as the weight bearing nature of these modalities more closely replicates skiing than non weight bearing cardio such as biking or swimming.

Strengthening your lower body including: glutes, quads and hamstrings can help improve your ski form, endurance and help prevent injuries to knees. I really like slow 5-10 count squats and endurance squats held for 15 - 60 sec to strengthen the quads & glutes and build up endurance, especially if you'll be skiing powder.

Lateral movement exercises (side lunges, side to side jumps, etc) strengthen the inner and outer thighs which help maintain parallel skis, aid in weight shift for turns and also help protect your knees.

Core strength is critical to just about every sport. For skiing it helps us maintain posture, balance and protect the low back while in a flexed trunk ski stance. And of course those flat abs look good at hot tub time!

While not of primary focus, be sure to work the back and arms to help in poling. That post ski pint of Fat Tire will taste all the better if you don't wince every time you lift your glass.

And at the end of the day, remember to stretch to make sure you're loose and ready for the first tracks the next morning!

Exercises to Prepare for Skiing and Snowboarding

CoreFitnessByJana.com's New Ski Conditioning 20 minute workout combining cardio, strength, endurance and agility exercises is a great way to get your body ski ready in the gym, at home or on the road. Join now , 1st month FREE, and get the most out of your next ski trip!

Use Coupon Code: SKI_FIT for 40% off monthly or annual membership, 1st month free and only $7.20 per month thereafter,

For more info on preparing your body for the rigors of skiing & snowboarding:

Between the holiday parties, favorite nostalgic treats and the cold winter chill this is the time when many of us up the calories & decrease the exercise. A perfect storm for gaining a few unwanted pounds! Don't beat yourself up or feel guilty. Allow yourself a little unrestrained down time. Then, to help break out of the holiday habits, try these tips for managing your winter diet!

While watching your calories is a key part of the equation, getting enough exercise is as if not more important. In the cold dark winter exercise helps us feel more energetic and can minimize feelings of depression. Yet, heading out to hit the gym, Pilates Studio or go for a walk or run is extra challenging in the cold, dark winter weather. So, its a great time to make it easier on yourself with stay at home workouts!

CoreFitnessByJana.com offers an wide variety of Pilates, Stretching, Body Sculpting and Coming Soon Cardio Boot Camp video workouts which are only 10-20 minutes and require no equipment. Join CoreFitnessByJana.com by January 31, 2013 and use coupon code FIT_2013 to get 50% off our already low monthly or annual membership rates. And to make it all the easier for you to start 2013 on a path to fitness, the first month is Free!

CoreFitnessByJana is excited to announce that we just went back into the studio in early November to shoot nine new workout videos. To complement our existing diverse array of Pilates and Body Toning workouts, we're expanding to include more cardio options including: high intensity interval training (HIIT) cardio workouts, boot camp inspired total body workouts, ski conditioning prep, as well as, several new Ab workouts and Pilates Mat videos.

High intensity interval workouts are great for weight loss and conditioning for most sports. CoreFitnessByJana 20 minute cardio workouts use boot camp and tabata inspired exercises that require no equipment, and like all of our videos, can be done anytime and anywhere.

Exercises like burpees, squat thrusts, power squat jacks, mountain climbers not only get your heart pumping but also strengthen and tone all the major muscle groups of the body.

Likewise, our 15-20 minute Ski Conditioning workout addresses muscle strength, cardio, agility, balance and mobility to help you get the most out of your time on the slopes and minimize post-ski soreness and risk of injury.

Look for the following new workout videos to be added to our library starting in December 2012:

Most of us think of working out as a significant time commitment. And, lack of time is one of the most common reasons people give for not incorporating exercise into their lives.

Recent research shows however that shorter but more intense cardio workouts can be more effective for weight loss and battling metabolic disease.

Jeff Behar of My Best Health Portal provides great detail about the how and why of short intense workouts for combating metabolic syndrome.

While long duration cardio work is essential for endurance athletes, for those participating in sports such as tennis, golf, biking, skiing, basketball and other activities, as well as those just trying to maintain their figures, 30, 20 and even 10-15 minute high intensity interval training (HIIT) workouts can be more effective.

Intense bursts of exercise followed by active recovery activate fast twitch muscle fibers and better replicate the physical requirements on our bodies during sports like tennis & other racquet sports, basketball and even some hiking and biking. In addition, high intensity short duration cardio can enhance muscle growth while burning more energy from carbs and fat whereas endurance training can actually atrophy and diminish the effectiveness of fast twitch muscles.

Beyond the metabolic and sports conditioning benefits, we're more likely to find or make the time for a shorter workout and to stick with it because 20 minutes is a lot less daunting than doing cardio for an hour!

So don't let lack of time hold you back from being the fit person you want to be. Only takes 20 minutes or less for a fitter, healthier you!

See the hour glass as half full!

Coming Soon: We just filmed new Cardio Boot Camp, Ski Conditioning, and Tabata workout videos. Look for these to be added to our CoreFitnessByJana.com online fitness video library this winter!

I believe CoreFitnessByJana is uniquely qualified to deliver cost effective and accessible fitness solutions to space and budget constrained small businesses. Because all CoreFitnessByJana workouts, whether online videos, in person group fitness classes or personal training, require little space or equipment they can be done virtually anywhere and anytime.

There is no need for an expensive in-house or local facility. Our online video workouts accommodate work at home, remote and traveling employees as well as those in-office. For businesses in NYC area, we're also offering on-site small group classes and training and employee discounts to Jana's local classes and private personal training.

The arguments for corporations of any size to implement health and wellness programs are very compelling:

Per recent study by American Journal of Health Prevention, wellness programs return $5 in savings for every $1 spent. That's a hefty ROI! In addition:

Absenteeism reduced 27%

Health Costs reduced 26%

Workers Comp & Disability claims reduced 32%

And other studies indicate improved employee morale and retention.

Health insurance costs for employers and individuals are climbing. Days of productivity lost to illnesses (obesity, diabetes, high blood pressure, heart disease) that could be avoided or managed with healthier lifestyle choices are skyrocketing. While getting fit and making positive lifestyle choices is ultimately the individual's responsibility, businesses have a huge stake in the game and are major influencers of behavior. In a study conducted by Virgin HealthMiles, 75% of employees surveyed said they would be more apt to adopt healthful lifestyle behaviors if their colleagues did as well, while 60% indicated they would adopt such behaviors if company executives were leading by example.